Swimming Set of the week - November 12, 2010

This week's set is a continuation of our set from October 15, 2010.  Everyone on the team goes on the same sendoff.  The set generates a certain amount of nervous energy (the good kind) throughout because no one knows exactly how s/he will perform on each segment.  Effort level ranges from aerobic to very anaerobic.   .  

The set is total choice.  You can do any stroke (or kick or pull) on any segment.  You can use any equipment.  You can swim any distance as long as you make the sendoff.  Remember that you won't have much time to change equipment during the set, so think ahead about what you will do on the next segment.

On the first 8 rounds, our team took 20 extra seconds of rest between the rounds.  After the 1:00 round, we increased the amount of rest because the effort level was increasing.  The set takes 65 to 70 minutes.  

4 swims on a 1:30 sendoff
4 swims on 1:25
4 swims on 1:20
4 swims on 1:15
4 swims on 1:10
4 swims on 1:05
4 swims on 1:00
Extra 30 seconds rest
4 swims on :55
Extra 35 seconds rest
4 swims on :50
Extra 40 seconds rest
4 swims on :45
Extra 45 seconds rest
4 swims on :40
Extra 50 seconds rest
4 swims on :35
Extra 55 seconds rest
4 swims on :30
Extra 60 seconds rest
4 swims on :25
Take as much rest as you need.
4 swims on :20
Take as much rest as you need.
4 swims on :15
Take as much rest as you need.
4 swims on :10 (or :14 or :13 or :12.5 -- whatever your top swimmers think they might be able to handle)